Fasha working hard with the 8:30 class. Overhead kettlebell work is a great way to strengthen the shoulder capsule’s ability to stabilize.

Today is a full day so be ready to start class promptly please! Also I know we are overdue for a community event but I think what we have planned will be worth the wait! Saturday, December 2nd at 6:15 we are meeting up at Top Golf! I have been waiting a while for it to open and it is finally here. For more details, stay tuned to the Facebook event page. If you aren’t on Facebook, talk to Mike Delbrey, Lauren, or myself. If you aren’t familiar, Top Golf is basically a state of the art driving range with great bars and restaurants. Even if you aren’t into golf, it should be a great time.

Strength
Push Jerk
Find your 3 rep max.

Even though this says push jerk, you may do whatever jerk you like to get the most weight possible. Whiteboard does not have just “Jerk” as a lift so I had to choose either Push or Split.

Workout of the Day
1000 meter run
21-15-9
Deadlifts (135/93)
Hang power cleans
Thrusters
Jerks
1000 meter run

Scott working out during the morning “Golden Hour” with the unofficial 7 a.m. class.

OK so it looks like this weekend is going to be an interesting one. No plan yet, I will wait and see what happens tomorrow before making any decisions. Stay tuned to Thursday’s blog. Either way if Irma decides to hit us, like with Matthew last year, I DO PLAN on opening up the gym to anything you guys feel like you want to store during the storm. I will give details on that soon.

Strength
Front Squat
Find your 5 rep max.

Workout of the Day
16 min AMRAP
10 toes to bar
10 thrusters (95/63)
10 power snatch
200m run

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Location

CrossFit eXalted is a CrossFit affiliate gym located in Sanford, Florida. We serve the Sanford, Lake Mary, and Orlando areas. We specialize in elite fitness, strength and conditioning, and Olympic lifting.